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Technique

  1. Lie face down in an Arch body hold position.
  2. Keep your arms and chest lifted off the ground.
  3. Perform small alternating upward and downward kicks with straight legs.

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Form tips

  • Keep your legs lifted off the floor.
  • Maintain a neutral neck by looking at the floor.
Logging: Alternate sides continuously.

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Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkextension
Hipextension
trains stretches
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Sun salutation B simplified

Novice
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Bird dog

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Head tap bridge

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Stability ball glute bridge

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Arch body twist

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.